One of the main questions I get from clients is “What should I eat after my workout?”
While some are starving after a hard workout, others can’t imagine putting any type of food in their system post exercise. Even if you don’t feel hungry, you need to feed your muscles. You have generally a 30 – 60 min block of time that your body is prime for storing carbohydrates and protein as energy to help it recover. Also make sure to drink enough water to replenish what you lost through sweat throughout your workout.
What you eat matters too! Follow up your workouts with meals that combine protein to help your muscles recover, and carbohydrates which replenish your energy. Eating only protein will help repair your muscles, but not refuel them. Make sure to include carbohydrates to give your body the energy it needs.
My Favorite Foods to Eat After a Workout
1. Green Smoothie
I’m not typically in the mood to eat much after my workouts, but I can usually get a smoothie down. I mix a banana, 1 cup milk, 1 scoop of protein and then fill the blender with spinach and blend it up until I can’t see any small bits of spinach left. The milk helps provide protein and carbs, while the banana is full of potassium for healthy muscle recover and we all know why spinach is the best thanks to popeye.
2. Eggs and toast
Whether you scramble them, make them into an omelet or add them to a sandwich, eggs are a great way to refuel with protein after a hard workout. Adding cheese and veggies or toast helps complete your meal with the energy your muscles need to repair.
3. Apple with Almond Butter
Are we seeing a trend? The nut butter is packed with protein and healthy fats, while the apple provides the carbohydrates and nutrients need to re-energize your muscles.
4. Oatmeal topped with fruit and almonds
Oatmeal contains protein, fiber and carbohydrates which makes this a great way to refuel post workout. If plain oatmeal doesn’t get your taste buds excited add fruit and almonds for a healthy topping of flavor and texture.
5. Greek Yogurt with granola and fruit
Greek yogurt has comparable protein to what you get in chicken and topped with granola and fruit it gives you everything you need to create the perfect post exercise parfait!
These are my top 5 favorite foods to eat after a workout. What would you add to my list?
What is your go to post workout food to refuel with?